Saturday 12.6.2025

“FITNESS” & “PERFORMANCE”

In teams of two, alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
300/240 Meter Bike Erg or 150 Meter Run
10 Ball Slams
20 Double-Unders

Rest 3-5 minutes, then...

In teams of two, alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
150/120 Meter Row or Ski
10 Goblet Walking Lunges
5 Burpees Over the Kettlebell

“BURN”

Every minute, on the minute, for 24 minutes (4 sets):
Minute 1 – 60 seconds of Echo Bike or Ski Erg
Minute 2 – 45 seconds of Burpees to Plate
Minute 3 – 30 seconds of Hollow Hold
Minute 4 – 60 seconds of Rowing or Bike Erg
Minute 5 – 45 seconds of Plate Ground to Overhead
Minute 6 – 30 seconds of Front-Leaning Rest on Rings

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
500-600 Meter Bike Erg
250-300 Meter Run or Row
150-200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.